CrossFit D.E.C.K – CrossFit Sunday AC 2 (Time) 30 handstand push-ups 30 chest to bar pull-ups 30 burpee box jumps 20 deficit handstand push-ups 20 bar muscle ups 20 burpee box jumps 10 even more deficit handstand push-ups 10 bar muscle ups 10 burpee ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Jumping Jacks 10 Hollow Rocks 10 Plank Shoulder taps 27/06/2020 (AMRAP – Rounds and Reps) In Partners Wod 1 15 Minute AMRAP 30 Double Kettlebell Hang Snatch 30 Double Kettlebell Box Step ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 banded pull aparts 10 Banded Shoulder Press 30 Seconds Weighted Bottom of Squat hold Push Press (15 Minutes 5 x 5) From Floor All at same working weight 26/06/2020 (Time) 15-12-9 Thrusters Pull ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Shake Out (No Measure) 30 Floor facing angles 30 Second side plank each side 3x Jefferson Curls 5 x Mountain Climbers to reach each side 5 x Cat Camels 3 x Frog to Crow ab 21 (Time) 100 Hollow Rocks Every Break i ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Weighted Supine Shoulder raise each side then 2x 5 x Snatch take off leg drive focus 5 x Segmented snatch Pull 5 x Power Snatch lower each rep 5 x Overhead Squat Snatch (10 Minute EMOM ) 0-4 1 Powe ... Continue Reading